3 tips for better zzzzzzzzzzzzzzzzs

Tired of tossing and turning in bed? Have trouble falling asleep? Simple techniques can help lower stress, quiet the mind and help a person decompress to achieve better sleep faster.

Not only does sleep make you feel better, it’s a big part of a healthy lifestyle. Sleep plays a critical role in boosting your immunity, metabolism, memory, learning ability and more, according to the Division of Sleep Medicine at Harvard Medical School.

Wake up ready to take on the world by following these three tips:

Breathe deeply

If your head hits the pillow but your mind is racing or filled with ideas, deep-breathing exercises can help quiet it, said Susan Ginsberg, founder/owner, Stop and Breathe Corporate Wellness Services, Scottsdale, Arizona. “Most people don’t breathe in a healthy way. To breathe correctly, breathe deeply so the air flows into your belly not your upper chest.” It can be helpful to place your hands on your belly and imagine you’re inflating a balloon.

Next, focus on exhaling for twice as long as you inhaled. “Double exhalation promotes a deep relaxed state,” Ginsberg said.

Another tip, based on an ancient yoga technique, is eight-16-32 breathing: Lay on your back and take eight deep breaths. Turn on your right side and take 16 breaths, then switch to your left side and take 32 breaths.

“It’s proven that the left side is the healthiest to fall asleep on. This works for a majority of people,” Ginsberg said.